Summer is around the corner and if you wanna have a healthy body and a healthy figure you shouldn’t be worried about the food you eat. Think about WHAT you eat. Our health and wellness contributor scientist gives us 2 useful advices as a message to take home.
1. Let’s talk clearly, he sais: to be healthy, have a balanced diet. Fats, proteins and sugars are part of a healthy diet.
- Fats are needed because they are part of our body structure, our brain and our hormones. Two fatty acids are call essentials because our body can’t make them: omega-6 and omega-3. You’ll find these unsaturated fatty acids in fish, olive oil and marine algae. Low-fat diet isn’t recommended any more. Moderate amount of fat intake is good for your health. Meaning about of 25% of calories coming from fat.
- Proteins are made of amino acids, and amino acids are also needed to build and proper function our body cells. Because we cannot make 9 amino acids, the essentials ones, so supply them with your food.
- Sugars are also part of our cells, and they give us fast energy. But if you eat more than you needed, they are transformed in fat. Importantly, eat fruit, vegetables, nuts, and legumes. They are good source of sugars but also of minerals, fats and proteins.
2. What food should be restricted or avoided?
- Restrict saturated fats, like pork lard.
- Avoid trans fats, like margarine and cookies. It’s known that hey are linked to cardiovascular risk. Consume no more than 10% of calories from saturated fat.
- Restrict red meet to no more 300 grs per week. Too much red meet it’s known to be associated to colorectal cancer.
- Avoid processed foods like bacon, hot dogs and the like. They contain sodium nitrite; it’s liked to cancer and to hearth disease risk.
Read the labels! Be aware of what you eat.
Regarding added sugars, the recommendations is that no more than 10% of calories come from added sugar, or 12 teaspoon of sugar per day.
If you have any doubts, just contact us!